Frittata cavolo nero

 

Time & Nutritional data(per serving)

Overall40 mins Hands on15 mins

Total Carbs4.1g Fiber1g
Net Carbs3.1g of which Sugar1.1g
Protein21.7g Fat22.7g of which Saturated11.1g
Energy308kcal carbs4.1% protein28.6% fat67.4%  Sodium23.9%RDA Magnesium11.4%RDA Potassium16.9%EMR

 

 

 

 Ingredients (makes 6 servings)

12 large free-range eggs	600 g / 21.2 oz
3 cups Italian black kale or other dark-leaf kale	150 g / 5.3 oz
3 medium spring onions	45 g / 1.6 oz
2 cups ricotta cheese	240 g / 8.5 oz
1 cup grated parmesan cheese	60 g / 2.1 oz
2 tbsp ghee or butter, grass-fed, melted (garlic or plain) or coconut oil	30 g / 1.1 oz
1⁄2 tsp pink Himalayan or sea salt	3 g / 0.11 oz
freshly ground black pepper	1.8 g / 0.06 oz

 

Step 1

Preheat the oven to 350℉ / 175℃. Wash and drain the kale leaves. You can use cavolo nero (Italian black kale) or any other dark-leaf kale. Usually, the darker the leaves are, the less carbs they contain.

Note:

You can steam the kale briefly or use fresh kale for more crispiness.

Step 2

Remove the hard stems (if you haven't steamed the kale) and chop the kale into small pieces.

Step 3

Clean and chop the spring onion. Place it in a non-stick pan greased with ghee or butter and cook until slightly browned.

Step 4

Place the kale into a baking dish and add the browned spring onion. Mix to allow the oil and onion everywhere.

Step 5

Crack the eggs into a bowl and add ricotta cheese. Season with salt and freshly ground black pepper and mix well.

Step 6

Pour the egg mixture into the backing dish with the kale. Top with grated parmesan cheese and place in the oven for 25-30 minutes.

Step 7

When done, remove from the oven and set aside for 15 minutes.

Step 8

Enjoy either warm or cold!

Fluffy omelet with raspberries

 

 

Time & Nutritional data(per serving)

Overall15 mins Hands on10 mins

Total Carbs9.7g Fiber3.9g
Net Carbs5.8g of which Sugar4.2g
Protein19.6g Fat29.7g of which Saturated13.7g
Energy387kcal carbs6.3% protein21.2% fat72.5%
Sodium9.4%RDA Magnesium7.9%RDA Potassium21.2%EMR

 

 

 

 

 Ingredients (makes 1 serving)

3 large free-range eggs	150 g / 5.3 oz
1 tbsp ghee or butter, grass-fed (or coconut oil)	15 g / 0.53 oz
2 tbsp Erythritol or Swerve	20 g / 0.71 oz
1⁄2 cup raspberries	60 g / 2.1 oz
1⁄4 tsp cream of tartar	0.75 g / 0.03 oz

Optional ingredients (makes 1 serving)

1⁄4 cup heavy whipping cream (or creamed coconut milk) +1.6g of net carbs per serving

60 g / 2.1 oz

 

Step 1

Set the oven to grill at 400℉ / 200℃.

For a smooth texture of the omelet, place the Erythritol into a blender and pulse until powdered.

Step 2

Separate the egg whites from the egg yolks. Place the egg yolks into a separate bowl and save for later. Using an electric mixer or a hand whisk, start beating the egg whites and add the cream of tartar.

Step 3

Add of the Erythritol and beat until the egg whites create soft peaks.

Step 4

In another bowl, mix the egg yolks and gently fold in the egg whites.

Note:

Mix gently, be careful not to deflate the egg mixture.

Step 5

Meanwhile, wash and pat dry the raspberries.

Step 6

Fold the omelet mixture into a hot ovenproof pan greased with ghee (or butter) and sprinkle with the raspberries. Cook on low heat for about 5 minutes until the bottom starts to brown..Finally, place in the oven under a grill for about 5 minutes.

Step 7

When done, the top should be slightly browned and crispy while the inside still soft.

Eggplant rolls

 

Time & Nutritional data(per serving)

Overall50 mins Hands on25 mins

Total Carbs20.1g Fiber8.7g
Net Carbs11.4g of which Sugar6.6g
Protein37.6g Fat60g of which Saturated27g
Energy757kcal carbs6.2% protein20.4% fat73.4%
Sodium79.6%RDA Magnesium20.6%RDA Potassium46.7%EMR

 

 

 

 

Ingredients (makes 4 servings)

4 medium eggplants (aubergine)	1000 g / 35.3 oz
4 cups ricotta cheese	480 g / 16.9 oz
20 thin slices bacon (or regular cut in half lengthwise)	300 g / 10.6 oz
2 cups grated parmesan cheese	120 g / 4.2 oz
4 tbsp basil pesto (home-made)	60 g / 2.1 oz
4 tbsp ghee or butter, grass-fed (or coconut oil)	60 g / 2.1 oz
1 tsp pink Himalayan or sea salt	6 g / 0.21 oz

 

Step 1

Preheat the oven to 400℉ / 200℃. Wash the eggplant and cut the green end off.

Step 2

Slice it to approximately ¹⁄₂ inch (~ 1 cm) thick slices.

Note:

Eggplants may get soggy when cooked. To remove the excess water and the bitterness some eggplants have, simply sprinkle the slices with fine sea salt and set aside for 20-30 minutes. Then, tap off the excess water using a paper towel.

Step 3

Warm ghee in a small pot in case you keep it in the fridge. Sage, basil or garlic flavors go best with this meal.

Lay the eggplant in a single layer on a baking tray greased with ghee. Spread more warm ghee on the top side with a brush.

Step 4

Bake in the oven for about 10-15 minutes until the eggplant is golden brown.

Step 5

Meanwhile, place the ricotta with freshly chopped basil and ²⁄₃ of the parmesan in a bowl and stir until well combined. Taste and season with salt.

Step 6

Place a teaspoon of basil pesto on each eggplant slice.

Step 7

Add a slice of bacon and 2 tablespoons of ricotta cheese mixture and roll up firmly.

Step 8

Repeat this for half of the eggplant slices.

Step 9

For the remaining slices, place bacon on a cutting board. Then, lay an eggplant slice on top of it and spread a teaspoon of pesto.

Step 10

Add ricotta cheese mixture and roll up firmly.

Step 11

Grease a baking dish with ghee. Place the eggplant rolls in the baking dish in an alternating "chess board" pattern.

Step 12

Sprinkle with the remaining of parmesan and bake for another 10 minutes.

Step 13

Leave to rest for a few minutes and serve hot!

Eggplant lasagna

 

Time & Nutritional data(per serving)

Overall1 h Hands on30 mins

Total Carbs12.3g Fiber4.8g
Net Carbs7.4g of which Sugar4.1g
Protein43.3g Fat53.9g of which Saturated25.1g
Energy708kcal carbs4.3% protein25.2% fat70.5%
Sodium32.4%RDA Magnesium16.4%RDA Potassium40.6%EMR

 

 

 Ingredients (makes 4 servings)

1.1 lb minced beef, grass-fed	500 g / 17.6 oz
2 medium eggplants (aubergine)	500 g / 17.6 oz
1⁄3 cup marinara sauce, home-made	80 g / 2.8 oz
2 cups ricotta cheese	240 g / 8.5 oz
1 large free-range egg	50 g / 1.8 oz
1 small bunch fresh parsley	8 g / 0.28 oz
1 small bunch freshly chopped mint	8 g / 0.28 oz
1 cup grated parmesan cheese	60 g / 2.1 oz
1⁄2 package mozzarella cheese (low moisture)	100 g / 3.5 oz
2 tbsp ghee (garlic or plain) or butter, grass-fed (or coconut oil)	30 g / 1.1 oz
1⁄4 tsp pink Himalayan or sea salt	1.5 g / 0.05 oz
freshly ground black or cayenne pepper	1.2 g / 0.04 oz

Optional ingredients (makes 4 servings)

1⁄2 medium white onion +0.96g of net carbs per serving

50 g / 1.8 oz

 

Step 1

Preheat the oven to 400℉ / 200℃. Slice the eggplant into ¹⁄₂ inch (~ 1 cm) slices and place on a baking tray. Grease with melted butter (or ghee) and place in the oven. Cook for about 20 minutes.

When done, remove from the oven and set aside. Reduce the temperature to 360℉ / 180℃.

Step 2

Meanwhile, prepare the Marinara sauce if you haven't done so.

Step 3

Peel and finely chop the onion (if used) and place on a pan greased with ghee (or butter, lard) and cook until slightly brown.

Add the minced beef, stir and cook until no pink parts appear.

Note:

There is already some onion in the marinara sauce, so if you prefer to, you can avoid adding it in the meat mixture.

Step 4

Then, add the marinara sauce, mix in well and take off the heat. Keep a small amount of the marinara sauce aside.

Step 5

Now, prepare the cheese topping. Wash and finely chop the herbs.

Step 6

Place the ricotta cheese into a bowl and mix with chopped herbs and egg(s).

Step 7

Spread the marinara sauce you kept aside in the bottom of a baking dish.

Step 8

Start assembling the lasagna by placing the first layer of the eggplants (about a third of the eggplants).

Step 9

Top with half of the cheese mixture and spread well.

Step 10

Add half of the ground meat and spread evenly.

Add the second layer of eggplants, cheese mixture and meat.

Step 11

Top with the last layer of eggplants and sprinkle with grated mozzarella and grated parmesan cheese.

Step 12

Place in the oven and cook for 30 minutes. When done, the top gets crispy and golden brown.

Remove from the oven and set aside to cool down. Serve while still warm!

Egg nests

 

Time & Nutritional data(per serving)

Overall10 mins Hands on5 mins

Total Carbs1.3g Fiber0.03g
Net Carbs1.3g of which Sugar0.58g
Protein22.5g Fat22.8g of which Saturated11.6g
Energy304kcal carbs1.7% protein30% fat68.3%
Sodium25.4%RDA Magnesium5.8%RDA Potassium8.9%EMR

 

 

 

 Ingredients (makes 2 servings)

4 large free-range eggs	200 g / 7.1 oz
2⁄3 cup shredded mature cheddar cheese (see dairy-free options)	80 g / 2.8 oz
pinch of pink Himalayan or sea salt	1 g / 0.04 oz
freshly ground black pepper	0.20 g / 0.01 oz

 

Step 1

Preheat the oven to 450℉ / 230℃. Separate the egg whites from the egg yolks carefully. Keep the egg yolks in the shells and place it back to the box for later.

Step 2

Add a pinch of salt into the egg whites and beat them into a thick foam using a whisk or a food processor.

Step 3

Grate the cheddar cheese. If you want finely grated cheese choose the small sized holes or the medium sized holes if you want the cheese a bit coarse.

Step 4

Gently fold the cheese into the whipped egg whites and slowly mix it in with a spoon. Be careful not to deflate the eggs whites!

Step 5

Place a heat-resistant baking sheet (parchment paper) on a baking tray. Based on how many egg whites you have, create as many mounds of the egg white mixture. Use a spoon to create small dents in the center so they look like nests.

Step 6

Place in the oven and bake for about 3 minutes. Open the oven and pull the tray out. Gently add the egg yolks to the center of each nest. Season with salt and freshly ground black pepper.

Step 7

Place the tray back in the oven and bake for another 3 minutes.

Step 8

Serve immediately!